Benefits of squats and the Skinny Muscles Squat Challenge - Dumbbell squat
Benefits of squats and the Skinny Muscles Squat Challenge – Dumbbell squat

There are many reasons as to why you should not skip leg day and this article explains why. It presents the benefits of squats and how to do them avoiding injury. It also gives you a couple of different squat exercises as well as the Skinny Muscles Squat Challenge.

Have you seen the picture of that guy with well defined upper body and his chicken legs? Take a look at our Facebook page, if you haven’t. It illustrates the importance of leg day. You can squat to train your lower body.

Download the FREE “Skinny Muscles Squat Challenge worksheet” below:

Benefits of squats

There are many obvious and not-so-obvious benefits of squats. They help you build not just your leg muscles but muscles in your entire body, including quadriceps (quads), hamstrings and calves. Squats help tone not just your legs but your back and abs too. They improve your balance, your mobility and posture.

Squats are part of every athlete’s daily routine because squatting improves their performance. Making squats part of your training program reduces your risk of injury by improving your flexibility, and strengthening your ligaments and connective tissue.

Squat technique

We squat from a very early age in our everyday life. That may give us false confidence and lead to injury if not careful when squatting to exercise. Here are some basics tips to help you perfect your squatting technique:

First things first, don’t forget your warm up routine. Stand with your feet at shoulder width. Your back should be straight and your head forward. Standing firmly on the ground, start lowering your body until you reach seating position then lift your body to its starting position. Don’t lean forward and don’t allow your knees to go beyond your toes.

This is the basic squat technique. There are different types of squats to suit different levels of fitness. Here are a couple of suggestions that you can try as you progress:

Dumbbell squat

The dumbbell squat is exactly the same as the normal squat described above. The only difference is that you introduce a pair of dumbbells to increase the level of difficulty. The weight of the dumbbells should be enough to challenge you.

Dumbbell squat

Bulgarian squat

As many of you know, I am partial to (almost) anything that has Bulgarian in its title and the Bulgarian Squat is no exception. You need a normal workout bench, chair, coffee table or similar to rest one of your legs during the exercise. If it’s not a workout bench, make sure whatever you are using as a substitute is steady and able to support your leg.

Step away from the bench with your back turned to it. Place your left leg on the bench and keep your body straight. Lower your body by bending down your right leg until the knee of your left leg almost touches the floor. Pause at the bottom position, then raise your body back to its starting position. Put your right leg on the bench and repeat the movement with your left leg.

As you progress, you can perform the Bulgarian squat with either dumbbells or a barbell to increase the intensity of the exercise.

Bulgarian squat

Bulgarian squat works out the front of your thighs, gluts and hamstrings.

Skinny Muscles Squat Challenge

Everyone seems to be on some kind of a squat challenge: from the easy ones for beginners to the super challenging ones for the hardcore gym goers. The Skinny Muscles Squat Challenge is somewhere in the middle. It’s based on three days on and one day rest.

[quote_box_center]Download the free PDF worksheet and start your Skinny Muscles Squat Challenge today.[/quote_box_center]